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WOD Archive - December 2014

Monday April 21 2014
start em young...tire flips!
monday: week 10

1. snatch: work up to 80%x2x2, 85%x1x2, 90%x1x2

2. snatch pulls: 100%x2, 105%x2

3. front squat: 80%x2, 85%x2, 90%x1, 95%x1

4. back and abs: your call

CrossFitters

Strength:
1) Barski snatch (3x high hang snatch w/o straps) - 10 sets x 3 sets x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
3) 50x handstand push ups for time

Work Capacity:
1) Complete the following for time:
Row 60 calories
50x wallball (30#/20#)
40x toes to bar
30x handstand push up
20x burpee box jump (24in/20in)
10x muscle up

Core:
1) 3 rounds, not for time:
-60 second max farmers carry (70#/53#)
-10x weighted back extension (AHAP)



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